Here is our first swim workout for 2014 at CUA! I will bring copies. You bring $5. 6:30 to 8.

If you don't know what the words below mean, we will be there to explain. If you don't like what I wrote, work with the people in your lane to do your own thing. You want to do more, okay. You want to do less, sure. It's your workout - we are just providing you a space and 90 minutes.

First of all - I wanted to let everyone know that Paul, the CUA athletic director, is at every workout and available for instructions and tips. He is a great resource for answering all your swim questions!!

Also, I am still on my Princess high from the weekend, hence the theme for tonight's workouts.

Also, if you were wonderingDescendDescending has you swim each repetition faster than the previous. For example 6 x 50 Descend has you swim six 50's with each one faster than the previous 50.

BuildBuild is different from Descend as the goal is to increase speed within the single swim distance. For example 3 x 100 Build has you to swim each 100 starting easy (with good technique) and increasing speed within each 100 to a fast finish. The goal in a "Build" swim is to build speed while maintaining good stroke technique.

All groups the same: CHOOSE YOUR OWN ADVENTUREWarm-up 300swim-200pull-100drillMain Set 3x5:00min4x3:00min5x2:00min6x1:00min

Cool Down 200 swim

Different format tonight. Swim as fast, or as far as you want. For the 5min you can go anywhere from 25 yards to 400 yards, all that matters is that when the interval comes up you leave. Allow yourself as much of the interval as recovery as you like. I’m happy to explain further in person tonight.

Should be fun! A great night to work on speed and consistency.

Oh, and any music requests? We have had 90's, 80's reloaded, and some Celtic radio.

IT.WAS.AWESOME!! I am still sore, but in a good way. I haven't had this hard of a swim workout in over a decade.

Paul work with a few of us for the entire practice - giving us goals for each of the timed segment - and these goals varied based on each swimmers current ability. So, it was challenge for everyone who participated. Not every workout will be this format, but it was a really great change up and nice to be reminded of tips to make your swim stroke more efficient.

The rest of the pool was used by swimmers doing their own workouts and practices - so it was a win-win for everyone.